15
Apr
Barbell 4/15/16
CrossFit BattleCry – Barbell Club
Warm-up
Ultimate Weightlifting Warm Up- Breaking Muscle (No Measure)
Perform all exercises with minimal load, focusing on technique, bar paths, and speed.
500 meter row
Foam Roll
Dynamic Warm Up
Weightlifting Mobility Circuit with Bar 1×30-60 seconds per stretch
Jerk Footwork Drills 2×3-5/exercise
Muscle Snatch/Clean (choose exercise based on what lift you have that day) 2×3-5
Snatch/Clean High Pull 2×5-10
High Hang Snatch/Clean 2×3-5
BTN Clean Grip Push Press 2×3-5
BTN Snatch Grip Push Jerk in Squat 2×3-5
Gymnastics
Max Height Box Jump in Inches (Distance)
Weightlifting
Snatch Push Press (4×3 @ daily best)
Front Squat (4×10 @ Daily Best)
Metcon
10 Min Sled Push (Distance)
Rx unloaded
RX+ add 180/100lbs